Warm Up
Row 300m
Dynamic Drills
Then 2 Rounds of:
- Dislocate x 10
- Scap Pull Up x 10
- Step Up x 10 (5 per)
- Support Hold on Rings or Bar x 20 seconds
Workout of the Day
A. 3 Sets for Quality of:
- A1: Toes to Bar x 10
- A2: Alt Pistol x 6-10
- A3: Ring Dips x 8-10
- A4: TGU x 2 per
B. For time:
- Row 50 Cals
- KBS x 40 (53/35)
- Box Jump/Step Down x 30
- Burpee Pull Up x 20
- Double Under x 100 (Singles x 3)
